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Category: Poultry

Lemon-Rosemary Chicken Skewers

Lemon-Rosemary Chicken Skewers

1/4 C. fresh lemon juice
2 T. olive oil
1 T. chopped fresh rosemary leaves
2 cloves garlic, minced
salt to taste, if desired
freshly ground black pepper
4 boneless, skinless chicken breasts, cut into 2-inch pieces
8 pearl onions, unpeeled
2 small yellow summer squash, cut into 1-inch pieces
2 small zucchini, cut into 1-inch pieces
8 cherry tomatoes
12 bamboo (soaked in water) or metal skewers

To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl. Place the chicken in a separate bowl, toss it with half of the marinade and refrigerate for at least 30 minutes or overnight. (Note: This doesn’t make a ton of marinade. The chicken and veggies won’t be SOAKING, they will just be coated.) Bring a saucepan of water to a boil, add the onions and cook for 5 minutes. Drain the onions, rinse them under cold water and peel. Add the onions, summer squash and zucchini to the remaining marinade and set aside at room temperature for a few minutes or refrigerate overnight. (This can be done in advance and refrigerated for up to 2 days.) Preheat the grill to medium-high. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the brochettes on each side until the chicken is cooked through and the vegetables are tender, about 4 to 6 minutes per side.

4 Servings, 3 Skewers each
212 Calories per serving
7.8g fat
1.9g fiber

Notes: The orignal recipe called for 1/4 C. oil, or 4 T. instead of 2. There was still plenty of marinade and that cut out 200 unneeded calories in the recipe. I use foster farms chicken breasts, about 4oz. per breast, 112 calories per 4oz. I didn’t pre-cook my pearl onions, and they were still crunchy when the skewers were ready. That was OK with me, and cut down on prep time, but I think next time I will pre-cook them, because if they get fully soft they will be sweeter, which might off-set the sour of the lemon a bit better.

I liked ths recipe, although I did have more vegetables than chicken for skewers. Ended up grilling up just some veggies for another meal, and they were actually even a little tastier the next day after sitting in the marinade all night. The chicken was STRONGLY lemony. I marinaded about 8 hours and I had resuced the oil by half. Although I liked the veggies after a full 30+ hours in the marinade, I don’t think the chicken should sit that long, i think it would be too lemony. Next time I might start the veggies the day before, reserve my chicken marinade, and toss in the chicken only 30-60 minutes before grilling

Herbed Sausage Muffins

Herbed Sausage Muffins

A couple muffins & some fruit made an easy, tasty breakfast with a good combination of carbs, protein, and fats. I didn’t get hungry for hours after this breakfast.

6 oz. turkey sausage, casings removed

1/4 Onion, diced (optional)

1/2 tsp. onion powder

1/4 tsp. dried sage

1/8 tsp. ground black pepper

1 C. all-purpose flour

1/2 C. whole-wheat flour

11/2 tsp. baking powder

3/4 C. skim milk

3 T. maple syrup

1 egg white, lightly beaten

2 T. canola oil (I used olive oil)

Coat 10 muffin cups with no-stick spray. Set aside. Crumble the sausage into a large no-stick frying pan set over medium heat (along with onions, if using). Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned.   Place the meat in a small bowl and stir in the onion powder, sage and pepper.  In a medium bowl, stir together the all purpose flour, whole-wheat flour and baking powder. In a small bowl, combine the milk, maple syrup, egg white and oil. Add the maple mixture to the flour mixture and stir just until combined. Then gently fold in the meat mixture. Spoon the mixture into the muffin cups, filling each cup about 3/4 full. Bake at 400 about 20 minutes, or until golden brown and a toothpick inserted near the center of a muffin comes out clean. Remove from the muffin pan. 

1 Muffin: 137 calories

6g Protein

5g Fat

1g Fiber

Notes: I use Foster Farms Mild Italian Turkey Sausages; 140cal per sausage, 2 sausages used in this recipe.

Baked Chicken with Onion Glaze

Baked Chicken with Onion Glaze

4 4oz. boneless skinless chicken breasts
Dried Spices – Oregano, Basil, Thyme, Garlic powder
1 T. olive oil
1 onion (thinly sliced)
1 T. soy sauce
1 tsp. Worcestershire sauce
3-5 dashes Tabasco sauce (to taste)

Preheat oven to 375 degrees F. In baking dish, pour 1/2 T. olive oil (originally the recipe called for 1 T. oil here and 1 T. to brown, I used 1/2 T. in each place). Add soy sauce, Worcestershire sauce and Tabasco. Toss in onions and mix until coated. Rinse chicken, dry lightly and sprinkle with oregano, basil, thyme and/or garlic powder as desired to your taste. In frying pan, heat remaining olive oil. Brown chicken. Place chicken on top of onion mixture. Cover with foil and place in oven. Bake 20-30 minutes until chicken is done (the thicker the pieces, the longer you will need to cook it). Remove foil and let chicken brown a bit more (maybe 5 more minutes). Serve chicken with onions and sauce over top.

Yield: 4 servings
Serving Size: 4oz. Chicken & 1/4 Onion Glaze

Calories: 160
Fat: 4g
Fiber: 0g

Notes: I use foster farms brand chicken, which are well trimmed and about 112 calories for each 4oz. breast. The original recipe called for 2 T. of oil. I halved this and it turned out fine with plenty of flavor, although I do use a very good extra virgin olive oil. Better to spend more and get better flavor for less when it comes to fats, I figure! Anyway, 1 T. was more than enough for 4 breasts. I also use reduced sodium soy and hot sauces since I am watching my sodium intake.

The onion cooks down and makes a juicy glaze that the chicken rests in, so the chicken actually comes out fairly spicy because of the hot sauce. I used 3-4 good sized dashes and it was a little hot for my hubby (who doesn’t like spicy foods much). It seemed a lot more intense than it should have been with what I used, so you might back off on the hot sauce if you don’t like things hot and spicy.

This recipe was actually very simple and fast, and had a lot of flavor. I served it with plain mashed potatoes and poured some of the onion and juice over the top of the potatoes since mashed potatoes without whole milk and butter are pretty bland. With a salad and a hot veggie this was quite a filling, tasty and healthy dinner.

Chicken Manicotti with Red Pepper Cream Sauce

Chicken Manicotti with Red Pepper Cream Sauce

12 manicotti or 18 conchiglioni (jumbo shells)
8-oz. package reduced-fat cream cheese (Neufchatel), cut up
3/4 C. fat-free milk
1/2 of a 7-oz. jar roasted red sweet peppers (about 1/2 C.), drained and chopped or one 4-oz. jar diced pimiento, drained
3 T. grated Parmesan cheese
9-oz. package (2 C.) frozen diced cooked chicken, thawed
10-oz. package frozen chopped broccoli, thawed and drained
2 T. thinly sliced green onion
1/4 tsp. ground black pepper

Cook pasta according to package directions. Rinse with cold water; drain well. For sauce: In a heavy small saucepan stir cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. For filling:
In a large bowl stir together 3/4 C. of the sauce (set remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff each manicotti with about 1/4 C. of the filling or each conchiglioni with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350º oven for 30 minutes or until heated through. To serve: Cook and stir remaining sauce over low heat until heated through. Place 2 manicotti or 3 shells on each serving plate. Spoon sauce over shells.

Yield: 6 servings
Serving Size: 2 manacotti or 3 shells w/sauce

Calories: 318
Fat: 14 g
Fiber: 1g

Slow Cooker Chicken Merlot

Slow Cooker Chicken Merlot

3 cups fresh mushrooms, sliced
1 onion, chopped
2 cloves garlic, minced
3 lbs. skinless chicken pieces, breasts, thighs, drumsticks, rinsed
3/4 cup chicken stock
6 oz. tomato paste
1/4 cup dry red wine, such as Merlot, or chicken stock
2 T. quick cooking tapioca
2 tsp. Sugar
1-1/2 tsp. dried basil, crushed, or 2 T. fresh, snipped
2 cups cooked noodles
2 T. grated Parmesan cheese

Combine first 3 ingredients and salt and pepper to taste in a 3-1/2 – 5 quart slow cooker. Arrange chicken pieces over vegetables. Combine stock next 4 ingredients and salt and pepper to taste in a bowl. Add dried basil if using. Pour over chicken. Cover and cook on low 7-8 hours or on high about 4 hours. Stir in fresh basil now if using. Serve noodles, sprinkled with parmesan cheese.

Yield: 6 servings
Calories: 381
Fat: 4.1g
Fiber: 2.9g

Arroz Con Pollo (Chicken Thighs)

Arroz Con Pollo (Chicken Thighs)

1/2 tsp. Salt
1/4 tsp. Pepper
1 Clove Garlic — crushed
1 tsp. Oregano
2 tsp. Chili Powder
8 Chicken Thighs Without Skin
1/2 C. Chicken Broth
2 T. Wine Red
1 10 Oz. Peas, Frozen — thawed
2 C. Rice, Cooked
2 T. Cilantro — fresh chopped

In a small bowl, combine salt, pepper, garlic, oregano and chili powder. Sprinkle spice mixture over both sides of chicken pieces. Place chicken in slow cooker. Pour broth and wine over chicken. Cover and cook on low 5 to 6 hours. Remove chicken and cover to keep warm. Turn control to high. Add peas. Cover and cook on high 7 to 10 minutes. Stir in cooked rice and chicken until combined. Sprinkle with cilantro and serve.

4 servings
358 Calories
6g Fat
4g Dietary Fiber

Crock Posole

Crock Posole

2 14 1/2 oz. cans hominy, yellow — drained
1 4-oz. can chopped green chilies — undrained
1 med. onion (1/2 C.) — chopped
2 cloves garlic — minced
1 pound boned and skinned chicken breasts — cut in 1″ pieces
1 14 1/2 oz. can tomatoes — undrained, cut up
1 14 1/2 oz. cans chicken broth — reduced sodium
1 tsp. dried oregano — crushed
1/2 tsp. ground cumin
2 T. fresh cilantro — snipped
Fat-Free sour cream — optional

Place hominy, chili peppers, onion, garlic, chicken, tomatoes, chicken broth, oregano, and cumin in a 3 1/2-4-, or 5-quart crockery cooker. Cover and cook on low setting for 5 to 6 hours or on high setting for 2 1/2 to 3 hours. Stir in cilantro. Garnish each serving with fat-free sour cream, if desired.

Makes 8 servings
132 Calories
3g Total Fat
1g Fiber

Hot Texas Chili Soup

Hot Texas Chili Soup

12 oz. red kidney beans — cooked and drained
6 oz. ground turkey — cooked
3 C. canned stewed tomatoes — low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed — drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

6 servings (1 1/4 C.)
230 Calories
5g. Fat
8g. Dietary Fiber

Mango Chutney Chicken

Mango Chutney Chicken

4 boneless chicken breast halves
2 T. vegetable oil
3/4 cup Hot Mango Chutney
1/2 cup dry white wine, or chicken broth
2 cloves garlic, finely chopped
1/2 tsp. salt
1/2 tsp. curry powder
1/4 cup flour

Coat chicken lightly with flour. Heat vegetable oil in large skillet over medium-high heat. Add chicken; cook for 2 to 3 minutes on each side or until browned. Combine chutney, wine, garlic, salt and curry powder in medium bowl; pour over chicken. Reduce heat to low; cover. Cook, stirring occasionally, for 20 to 25 minutes or until chicken is no longer pink in center. Remove chicken. Increase heat to medium-high. Cook sauce, stirring frequently, for 1 to 2 minutes or until slightly thickened. Pour sauce over chicken before serving. Serves 4.

Chutney Chicken

Chutney Chicken

4 Chicken breasts
1/2 cup plain nonfat yogurt
1/4 mango and paw paw chutney
2 T. wholegrain mustard
1 T. Worcestershire sauce
1 T. lemon juice
1 T. apricot jam
pinch of salt

Prepare chicken by removing excess fat and place chicken in flat baking tray. Mix all other ingredients together and pour over chicken. Marinated in fridge for at least an hour. prepare BBQ hot plate or grill with oil. When plate is hot put on chicken and grill for five minutes each side or until cooked. Cooking time will depend on thickness of each breast.

Sweet and Sour Chicken

Sweet and Sour Chicken

1/3 cup reduced-sodium soy sauce
1/4 cup fresh lemon juice
1/4 cup honey
1/2 tsp. hot pepper sauce
1-1/2 tsp. cornstarch
1 T. water
2 tsp. canola oil, divided
4 skinless, boneless chicken breast halves (about 4 oz. each), cut into 1-inch cubes
1/4 cup chopped green onions
3 cloves garlic, minced
2 medium red bell peppers, slice (about 2 cups)
2 medium yellow bell peppers, diced (about 2 cups)
1 cup broccoli flowerets
1 medium carrot, chopped (about 1 cup)

In a small bowl, combine soy sauce, lemon juice, honey, and hot pepper sauce. Mix well. In another small bowl, combine cornstarch and water. Mix well. In a large nonstick skillet or wok, heat 1 tsp. oil over medium-high heat until hot but not smoking. Add chicken; stir-fry, until no longer pink, about 4 minutes. Place chicken on a plate. Cover with foil to keep warm. Add remaining oil to skillet. Add green onions and garlic; stir-fry for 15 seconds. Add red peppers, yellow peppers, broccoli, and carrot. Stir-fry for 3 minutes. Add soy sauce mixture. Bring mixture to a boil. Return chicken to skillet. Stir in cornstarch mixture. Cook, stirring constantly, for 1 minute. Serve immediately.

Yield: 4 Servings

Calories: 284
Fat: 4 g

Skillet Chicken with Wine

Skillet Chicken with Wine

2 jumbo onions (about 1 pound each)
1 pound medium-size red potatoes
9 medium-size chicken thighs (about 3 pounds)
1 T. olive or salad oil
1 cup chicken broth
1/3 cup dry white wine
1 tsp. dried thyme leaves
1/2 tsp. coarsely ground black pepper
8 Kalamata olives or ripe olives
1 small bunch spinach

Slice onions. Cut potatoes into 2-inch chunks. Remove skin and fat from chicken thighs. In nonstick 12-inch skillet over high heat, in hot olive or salad oil, cook chicken thighs until browned on both sides. Add onions, potatoes, chicken broth, white wine, thyme, black pepper, and olives; over high heat, heat to boiling. Reduce heat to low; cover and simmer about 20 minutes or until juices run clear when chicken is pierced with a knife and vegetables are tender. Stir in spinach; cook 1 to 2 minutes until spinach just wilts.

Yield: 6 Servings

Calories: 285
Fat: 8g

Easy Italian Chicken & Rice

Easy Italian Chicken & Rice

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. Italian seasoning
1 14-1/2-ounce can Chicken Broth or Vegetable Broth
1 14-1/2-ounce can pasta-ready diced tomatoes, undrained
1-1/2 cups instant white or brown rice
1 cup halved zucchini slices (approx. 1 small zucchini)

Lightly spray 10-inch nonstick skillet with no-stick cooking spray. Stir-fry chicken with Italian seasoning over medium-high heat 3 minutes or until chicken is no longer pink. Stir IN broth, tomatoes, rice and zucchini. Bring to a boil; reduce heat. Simmer 5 minutes, stirring occasionally. Remove from heat. Cover; let stand 5 minutes or until most of liquid is absorbed.

Yield: 4 Servings

Calories 280
Fat 1g
Fiber 3g

Guiltless Chicken Alfredo

Guiltless Chicken Alfredo

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. dried basil
3 cups cut-up vegetables (red and yellow bell peppers or broccoli) or 16-ounce bag frozen Italian-style vegetables
1 14-1/2-ounce can Chicken Broth
1/4 cup all-purpose flour
1/2 cup nonfat sour cream
2 T. grated Parmesan cheese
Hot cooked spinach linguine or other pasta, if desired

Lightly spray 4-quart saucepan with no-stick cooking spray. Stir-fry chicken with basil over medium-high heat 3 minutes or until chicken is no longer pink. Stir in vegetables; continue cooking 3 minutes. Combine broth and flour until smooth. Stir into chicken mixture. Bring to a boil; reduce heat. Simmer 3 minutes, stirring frequently. Remove from heat. Stir in nonfat sour cream and Parmesan cheese. Serve over pasta. If desired, garnish with a small amount of additional Parmesan cheese.

Yield: 4 servings

Calories 190
Fat 2g
Fiber 2g

Tarragon Chicken with Vegetable Stuffing

Tarragon Chicken with Vegetable Stuffing

1 Whole small Roasting Chicken
1 lg. Onion, thinly sliced
2 C. Shredded Zucchini (about 1/2 pound)
1/2 C. grated Carrot
2 cloves Garlic, minced2 T. Olive OIl
1 1/2 tsp. dry Tarragon
2 T. + 2 tsp. Lemon Juice
1/2 tsp. lemon zest
salt & pepper to taste

Heat oven to 375. sauté onion, zucchini, carrot, and one clove garlic in chicken stock until it is soft, but not browed. Stir in 1//2 tsp tarragon, 2 tsp. lemon juice, lemon peel; salt & pepper to taste. Set aside and let cool. Stuff chicken with cooled vegetable mixture. Mix all remaining ingredients. Roast chicken for 1 – 1 1/2 hours, basting frequently with oil mixture until temperature of thickest part of the breast reaches 170 degrees. Cover with foil if skin browns too quickly.

Hot Honey Chicken

Hot Honey Chicken

1 pound chicken breasts (bone-in or not)
1/2 cup honey
1/4 cup hot pepper sauce
2-3 cloves garlic, chopped
1/2-1 tsp. ground black pepper
2 T. ground black pepper
1/8 tsp. dried thyme
1/4 tsp. ground cinnamon

Preheat an outdoor grill for high heat and lightly oil the grate. In a small bowl, combine all ingredients but the chicken and mix well. Cover each chicken breast with the sauce and put on the grill, basting occasionally. Grill for 10 to 15 minutes per side, or until internal temperature reaches 180 degrees F.

Yield: 4 Servings
Calories: 234
Fat: 1g
Fiber: 1g

Cattavelli alla Lasagna

Cattavelli alla Lasagna

2 C. Cattavelli or other chunky pasta shape
2 1/2 oz. Sweet Italian Turkey Sausage, casing removed
1 C. Marinara Sauce
1/2 C. part-skim Ricotta, room temperature
1/4 C. chopped Parsley
3 T. Parmesan Cheese
Pepper

Cook pasta, drain, and set aside; keep warm. Heat a nonstick skillet over medium-high heat. Crumble in sausage and cook until browned; drain off fat and stir in sauce. Reduce heat to low and simmer five minutes. Combine the ricotta, parsley, parmesan and pepper in a small bowl. To assemble toss the hot pasta with the sauce and sausage; top each serving with a dollop of the cheese.

1 C. 258 calories, 8g fat, 3g fiber

Savory Chicken Sauté

Savory Chicken Sauté

2 T. EE Olive Oil
4 boneless, skinless Chicken Breasts
1 lg. Onion, sliced
2 cloves Garlic, minced
1 T. fresh Rosemary leaves, chopped
1/2 C. Chicken Broth
Salt & Pepper

Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and brother. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

Yield: 4 servings
Calories: 217
Fat: 8g
Fiber: 1g

Spicy Turkey Lasagna

Spicy Turkey Lasagna

3/4 pound Italian turkey sausage
1/2 cup finely chopped onion
1 tsp. finely minced garlic
1/2 mushrooms, thinly sliced
2 cups chopped, canned Italian tomatoes
3 oz. tomato paste
1 tsp. dried oregano
1 tsp. dried basil
2 T. finely chopped parsley
1/4 tsp. fennel seeds
Crushed red pepper flakes
Salt
Freshly ground pepper
9 lasagna noodles, cooked according to package directions
1/2 pound part skim (or fat free) mozzarella, shredded
1/2 pound low fat (or fat free) cottage cheese
1 cup shredded Parmesan

In a large pot over medium heat, brown the sausage until it is no longer pink, breaking the pieces with the back of a fork. Add the onion, garlic, and mushrooms, and sauté, stirring, for about 5 minutes. Add the tomatoes, the tomato paste, 1/4 cup water, and all the seasonings. Reduce the heat to a simmer, cover and cook for 1 to 1 1/2 hours, stirring occasionally. The sauce can be made ahead and refrigerated or frozen. Preheat oven to 350 degrees. Lightly spray a 7×11-inch baking dish with oil. Coat the dish with a little of the sauce. Cover with 3 noodles and cover the noodles with half of the mozzarella, then half the cottage cheese; sprinkle with a third of the Parmesan. Spoon on just enough sauce to cover. Repeat with noodles, cheeses, and sauce. End with a third layer of noodles, sauce, and the remaining Parmesan. Bake covered for 30 minutes. Uncover and bake 15 minutes longer. Let it stand 10 minutes before cutting.

Savory Shrimp and Sausage Rice

Savory Shrimp and Sausage Rice

1/2 lb. hot Italian turkey sausage, sliced 1/4 inch thick
1 can (14 1/2 oz) Del Monte Diced Tomatoes with Garlic & Onion
1 1/4 C. chicken broth
1 C. uncooked long grain rice
1 can (15 1/4 oz.) Sweet Peas, drained (I may try 1 C. frozen, i hate canned peas)
1/4 lb. raw medium shrimp, shelled and deveined

Brown sausage in large skillet; drain. And tomatoes, broth and rice, bring to boil. Cover and simmer 25 minutes, adding peas and shrimp during last 8 minutes. Garnish with sliced green onion, if desired.

Yield: 4 servings
Calories: 320
Fat: 6.1g
Fiber: 3.5g

Chicken Garden Sauté

Chicken Garden Sauté

4 half boneless chicken breasts, skinned
1 T. olive oil
1/2 tsp. rosemary, crushed
12 small black ripe pitted olives (optional)
1 can (14 1/2oz) Del Monte Diced Tomatoes with Basil, Garlic and Oregano
1 green pepper, cut in thin strips
1 large carrot, cut in 3-inch julienne strips

Brown chicken in oil in skillet. Sprinkle with rosemary: salt and pepper to taste, if desired. Add remaining ingredients; bring to boil. Cover and cook 3 minutes over medium heat. Uncover, cook over medium-high heat 5 minutes or until thickened.

Yield: 4 servings
Calories: 204
Fat: 7.3g
Fiber: 1.5g

Grilled Parmesiana Chicken

Grilled Parmesiana Chicken

4 sheets reynolds release wrap
4 skinless, boneless chicken breast halves
1 C. spaghetti sauce
2 medium zucchini, sliced
1 C. shredded part skim Mozzarella cheese
1/4 C. grated Parmesan cheese (1oz.)

Preheat oven 450 F or preheat grill to medium-high. Spray foil with nonstick cooking spray. Center one chicken breast half on each sheet of reynolds wrap. Spoon spaghetti sauce over chicken. Top with zucchini. Sprinkle with cheeses. Bring up sides of foil and double fold. Double fold ends to form one foilpacket, leaving room for heat to circulate inside packet. Repeat on all four packets. Grill 12-14 minutes on medium-high in covered grill.

Yield: 4 servings
Calories: 257
Fat: 8.6g
Fiber: 1.7g

Cranberry Chicken

Cranberry Chicken

1 T. chicken broth (more if needed)
1 small onion, chopped
8 skinless chicken thighs
2/3 C. ketchup
1/3 C. brown sugar
1 1/2 T. cider vinegar
1 tsp. dry mustard
2 C. fresh or frozen cranberries

sauté the onion 8 to 10 minutes in the chicken broth. Add more broth if necessary. Place the chicken in one layer in a baking pan. Pour onion mixture over chicken and bake for 25 minutes at 375 degrees F. Pour sauce mixture over top and bake an additional 20 minutes.

Yield: 4 servings
Serving Size: 2 thighs + 1/4 sauce

Calories: 346
Fat: 6.2
Fiber: .8g

To make with 4 skinless chicken breasts, cover and bake at 375 for 30 minutes.  Uncover and cook another 15 minutes.  The chicken should reach 165 degrees.  If they are thinner, it may take less time.  Remove at 165 so it doesn’t dry out.

Chicken Carciofi

Chicken Carciofi

4 (6-8 oz. each) boneless, skinless chicken breasts
4 slices (thin) prosciutto
2 slices (thin) Mild Provolone, halved
1 C. Fresh Spinach
1/2 C. matchstick carrots
1 bag (12 oz) Artichoke Hearts, thawed
Kitchen string
Flour
4 T olive oil
1 C. chicken broth
1 jar (16 oz) Artichoke Pizza Toppers

Place chicken breasts, smooth side up in a plastic food storage bag. lb. both sides of breast with meat tenderizer mallet to even thickness (about 1/4 inch). (For best results, start in center, pounding outwards.) Place 1 slice prosciutto and half slice cheese on each breast. Layer spinach, carrots and 1/2 bag artichoke hearts in equal amounts atop each breast. Carefully roll chicken breasts, long side to long side, into log-shaped rolls (roulades). Tie each roulade securely with 3 pieces kitchen string; dust each lightly with pan searing flour. Heat oil in braising pan on MEDIUM-HIGH. When oil begins to smoke faintly, add meat to pan. When lightly browned, turn; continue browning on all sides. Add remaining artichokes, chicken broth and pizza topper. Cover; reduce heat to MEDIUM-LOW. Simmer about 20 min; remove cover. Simmer 10 min. Remove meat from pan; cut off strings and remove. Slice roulades into discs; serve with sauce. Option: Top with shredded Asiago cheese.

Yield: 6 servings
Serving Size: 4 oz. roulade slices with 1/2 C. sauce

Calories: 310
Fat: 15g
Fiber: 4g

Roasted Chicken and Bow Tie Pasta Salad

Roasted Chicken and Bow Tie Pasta Salad

3 C. uncooked farfalle (bow tie pasta) (about 8 oz.)
1/3 C. fresh orange juice
1/4 C. fresh lemon juice
2 T. extravirgin olive oil
1 T. stone-ground mustard
2 tsp. sugar
1 1/4 tsp. salt
1/2 tsp. freshly ground black pepper
1 1/2 tsp. rice vinegar
2 C. shredded cooked chicken breast (about 2 breasts)
1 1/2 C. seedless red grapes, halved
1 C. thin diagonally cut celery
1/3 C. finely chopped red onion
1/3 C. coarsely chopped walnuts, toasted
3 T. chopped fresh chives
2 T. chopped fresh parsley

Cook pasta according to package directions, omitting salt and fat; drain. Cool completely. Combine orange juice and the next 7 ingredients (orange juice through rice vinegar) in a large bowl, stirring with a whisk to combine. Add pasta, chicken, grapes, celery, red onion, walnuts, chives, and parsley; toss gently to combine.

Yield: 6 servings
Serving size: about 1 2/3 C.

Calories: 363
Fat: 14.4g
Fiber: 3.1g

Turkey Cutlets with Balsamic Glazed Peppers

Turkey Cutlets with Balsamic Glazed Peppers

1/4 C. low-salt chicken broth
3 T. balsamic vinegar
2 tsp. honey
1/4 tsp. salt
1/4 tsp. pepper
1 pound turkey breast cutlets – 1/4 inch thick
2 tsp. olive oil
Cooking spray
2 garlic cloves – minced
2 C. red, yellow and green bell peppers, seeded – cut into strips

Combine the first 3 ingredients in a bowl, and set aside. Sprinkle salt and pepper over both sides of turkey; set aside. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add garlic; sauté 30 seconds. Add turkey; cook 2 minutes on each side or until done. Remove turkey from skillet; set aside, and keep warm. Reduce heat to medium. Add bell pepper; sauté 2 minutes. Add broth mixture to skillet; cook 30 seconds, stirring constantly. Spoon sauce over turkey.

Yield: 4 servings
Serving size: 3 1/2 oz. cooked turkey and 1/3 C. glazed peppers

Calories: 170
Fat: 3g
Fiber: 0g

Spicy Caribbean Chicken

Spicy Caribbean Chicken

Six skinless, boneless chicken breast halves
Spicy Marinade:
Four green onions, sliced
Two jalapeño peppers, seeded and chopped
1/3 C. lemon juice
1/4 C. honey
2 T. fresh thyme

Wash chicken in cold water and pat dry with a paper towel before preparing to cook. Prepare spicy marinade by mixing all ingredients. Pour over chicken to coat. Cover and refrigerate at least two hours, but no longer than six hours. Brush or spray grill with vegetable oil. Heat coals or gas grill for direct heat. Remove chicken from marinade. Cover and grill the chicken four to six-inches from medium heat 15 to 20 minutes, turning once.

Yield: 6 servings
Calories: 169
Fat: .6g
Fiber: 0g

Japanese Barbecued Chicken

Japanese Barbecued Chicken

4 Chicken Breast Halves
Marinade:
1/2 tsp. rosemary or poultry seasoning
1/3 C. soy sauce
1/4 C. tomato catsup
2 T. white wine or lemon juice
2 T. olive oil

Combine the marinade ingredients and marinate chicken in sauce one to two hours. Barbecue over charcoal or broil in oven.

Yield: 4 servings
Calories: 201
Fat: 7.5g
Fiber: 0g

Chili Parmesan Chicken

Chili Parmesan Chicken

2 T. Kraft 100% Grated Parmesan Cheese
2 tsp. chili powder
4 small boneless skinless chicken breast halves (lb)

Mix cheese and chili powder in pie plate. Add chicken; turn to evenly coat all sides. Place chicken on ungreased baking sheet. Bake at 350 for 30 minutes or until chicken is cooked through.

Yield: 4 servings
Calories: 150
Fat: 4g
FIber: 0g

Herbed Turkey Breast

Herbed Turkey Breast

1 turkey breast (4 to 5 lb.) fresh or thawed
2 T. of butter or margarine
1/4 C. of garden vegetable flavored whipped cream cheese
1 T. of soy sauce
1 T. of fresh minced parsley
1/2 tsp. dry basil, dried
1/2 tsp. dry sage
1/2 tsp. ground black pepper
1/2 tsp. garlic powder

Place the turkey in your crock pot. Combine the remaining ingredients and brush over the turkey. Cover and cook on LOW 10 to 12 hours (HIGH 5 to 6 hours).

Yield: 16+ servings
Serving Size: 3-4oz. Breast meat, without skin

Calories: 139
Fat: 3.6g
Fiber: 0g

Indian Chicken Curry

Indian Chicken Curry

4 C. of swiss chard (1 bunch)
1 lb. skinned boneless chicken breast cut up into pieces
1 T. cornstarch
1 T. olive oil
1 C. diced onion
1 1/3 C. chicken broth
1/2 C. Light coconut milk
1 T. tomato paste
2 tsp. cumin
1 tsp. curry powder
1 tsp. ground cinnamon
1/2 tsp. salt
1/2 tsp. ground red pepper(up to 1 tsp. if you like it spicy)
2 C. basmati rice

Combine chicken and cornstarch in a bowl. Heat oil in large non stick
skillet over medium-high heat until hot. Add onion and stir fry 2 minutes.
Stir in chicken and cook 4 minutes or until browned. Stir in broth and next
8 ingredients(broth thru red pepper); reduce heat to medium. Cook 5 minutes stirring occasionally. Add chard and cook for two minutes. Then serve over rice.

Yield: 4 servings
Calories: 344
Fat: 7.8g
Fiber: 1g

Raspberry-Balsamic Glazed Chicken

Raspberry-Balsamic Glazed Chicken

1 tsp. vegetable oil
1/2 C. chopped red onion
1 1/2 tsp. minced fresh or 1/2 tsp. dried thyme
4 skinned/boned chicken breast halves (cut them in half again)
1/2 C. seedless sugar-free raspberry preserves
2 tbls. balsamic vinegar
1/4 tsp. salt
1/4 tsp. pepper

Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 tsp. salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side (or until done). Remove chicken from skillet; keep warm. Reduce heat to medium-low and add preserves, vinegar and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.

Yield: 4 servings
Calories: 152
Fat: 1.7g
Fiber: 0g

Pineapple Chicken

Pineapple Chicken

6 boneless, skinless chicken breast halves
Pepper
Paprika
Soy sauce
Minced garlic
2 T. Dijon-style mustard
1 (20 oz.) can unsweetened pineapple tidbits, undrained

Arrange chicken in crockpot. Sprinkle with pepper and paprika. Mix soy sauce, pineapple and mustard together; pour over chicken. Add minced garlic. Cover and cook on LOW 7 to 9 hours or on HIGH 3 to 4 hours.

Yields 6 servings
Calories: 175
Fat: 1.5g
Fiber: .8g

French Onion Chicken & Potato Bake

French Onion Chicken & Potato Bake

4 (4oz.) boneless skinless chicken breasts
2 potatoes, peeled & cut into chunks
1 can of campbell’s french onion soup
garlic powder
pepper

Preheat oven to 350*. Season both sides of chicken with garlic powder and pepper and brown in skillet that has been sprayed with cooking spray. Place in 8″ baking dish that has been sprayed. Cover chicken with potato chunks. Pour the soup over the chicken and sprinkle with pepper. Cover with foil and bake 40-50 minutes or until potatoes are tender.

Yield: 4 servings
Calories: 212
Fat: 1.33
Fiber: .8g

Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad

Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad

Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad

1/4 C. freshly squeezed lemon juice

1 small shallot, chopped

1/4 C. pure olive oil

1/4 tsp. coarsely ground fresh black pepper

4 boneless, skinless, chicken breasts, pounded thinly

Salt

1/2 lb. arugula

2 ripe beefsteak tomatoes, diced

1 small red onion, peeled, halved and thinly sliced

2 T. red wine vinegar

2 T. extra-virgin olive oil, plus additional for garnish

Lemon halves, for garnish

 

Whisk together lemon juice, shallot, olive oil and black pepper in a large baking dish. Add the chicken, turn to coat and marinate in the refrigerator for 30 minutes. Preheat grill to high. Remove chicken from marinade, season with salt on both sides and grill for 2 to 3 minutes per side or until golden brown and just cooked through. Combine arugula, tomatoes and onions in a large bowl, toss with the vinegar and oil and season with salt and pepper, to taste. Place each paillard on a large plate, drizzle with extra-virgin olive oil and top with some of the arugula-tomato salad. Garnish with lemon halves.

Chicken Pot Pies

Chicken Pot Pies

Cooking spray
1 C. carrots, diced
1 C. mushrooms, sliced
1/2 C. celery, chopped
1/2 C. frozen peas, (green), thawed
1/4 C. onion, minced
1 1/2 C. water
1 1/2 cans cream of chicken soup, undiluted
1/2 tsp. pepper
1/4 tsp. dried thyme
3 C. cooked chicken breast, diced
1 C. self-rising flour
1 1/2 T. margarine stick, chilled & cut,into small pieces
1/4 C. skim milk

Preheat oven to 425°. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add carrot, mushrooms, celery, green peas, and onion; sauté 5 minutes or until vegetables are tender. Combine water, soup, pepper, and thyme in a medium bowl; stir well. Stir in vegetables and chicken. Spoon chicken mixture evenly into 6 (8 oz.) individual round baking dishes coated with cooking spray. Place flour in a small bowl; cut in margarine with a pastry blender or 2 knives until mixture is crumbly. Sprinkle milk, 1 T. at a time, over surface; toss with a fork until moist. Drop dough by level T. onto chicken mixture. Bake at 425° for 15 minutes or until biscuit topping is golden.

Yield: 6 servings
Calories: 281
Fat 6.8g
Fiber 1.7g

Chicken Breasts with Madeira Sauce

Chicken Breasts with Madeira Sauce

1 tsp. olive oil, divided
2 C. diced crimini or button mushrooms
1 large garlic clove, minced
1/4 tsp. pepper
4 (4-oz.) skinned, boned chicken breast halves
4 (1/2-oz.) slices Gouda or fontina cheese
3/4 C. low-salt chicken broth
1/4 C. Madeira or dry sherry
1 tsp. cornstarch
1 tsp. water
4 small crimini or button mushrooms, halved (optional)
Thyme sprigs (optional)

Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add diced mushrooms and garlic; sauté 3 minutes. Stir in pepper, and set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff 2 T. mushroom mixture and 1 slice cheese into each pocket. Heat 1/2 tsp. oil in skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add broth and Madeira to skillet. Bring to a boil; cook 2 minutes or until reduced to 3/4 C.. Combine cornstarch and water; add to skillet. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken; garnish with mushrooms and thyme, if desired.

Yield: 4 servings
Serving size: 1 chicken breast half and 2 T. sauce

Calories: 207
Fat: 6.9g
Fiber: 0.5g

Chicken & Barley Bake

Chicken & Barley Bake

1 C. Chopped onion
3/4 C. chopped carrots
3/4 C. Chicken Stock
1/2 C. Pearl Barley
1/2 tsp. Poultry Seasoning
1 clove Garlic, minced
4 Chicken Breasts
2 T. fresh snipped parsley

In a medium saucepan combine onion, carrots, stock, barley, poultry seasoning, and garlic. Heat mixture to boiling. Pour hot mixture into a 11/2-quart casserole. Arrange chicken breasts atop mixture. Bake, covered, in a 350° oven for 1 hour or till barley and chicken are tender. Sprinkle with parsley.

Rolled Stuffed Turkey Breasts

Rolled Stuffed Turkey Breasts

2 cloves garlic – minced
1 C. fresh mushrooms – chopped
1 C. cooked spinach — chopped and drained
1/8 tsp. nutmeg
1 C. cooked white rice
1 C. carrots — grated and blanched
1 T. fresh parsley — chopped
1/8 tsp. thyme
1/8 tsp. sage
Dash pepper
2 1/2 lb. turkey breast, boneless and skinless
2 T. honey
2 tsp. Dijon mustard
1/3 C. Breadcrumbs

Sauté garlic for 1 minute; add mushrooms and sauté over medium-high heat until all liquid has evaporated. Transfer to mixing bowl and add spinach and nutmeg, mixing well; set aside. In separate bowl combine rice, carrot, parsley, herbs, and pepper; set aside. Preheat oven to 350. Lay turkey breast flat; pull out the tendons from the 2 fillets over to the outside. Cover breast with sheet of wax paper and using a meat mallet, lb. to about 1 inch thickness, forming a butterfly or free form rectangle shape. Spread spinach mixture evenly over turkey to about 1 inch from edge of meat, forming a rectangular shape with mixture; top with rice mixture. Fold sides and ends of breast over stuffing to enclose; secure sides and ends with toothpicks. Transfer, seam side down to rack in roasting pan; cover pan with a tent of foil and roast for 1 1/2 hours. Remove roast from oven and increase oven temperature to 425. Combine honey and Dijon mustard. Remove toothpicks from roast; spread honey mixture over roast and sprinkle with crumbs, making sure top and sides are coated. Return roast to oven and roast until topping is lightly browned, 10-15 minutes.

Chicken-and-Rajas Enchiladas

Chicken-and-Rajas Enchiladas

2 large poblano chiles
Cooking spray
2 (4-oz.) skinned, boned chicken breasts, cut into 1/4-inch strips
1 C. chopped tomato
3/4 C. thinly sliced onion
1/4 tsp. freshly ground pepper
4 (10-inch) fat-free flour tortillas
1 C. Refried White Beans
1 C. (4 oz.) shredded fontina or Monterey Jack cheese
Fresh cilantro sprigs (optional)

Preheat broiler. Cut poblanos in half lengthwise, and discard seeds and membranes. Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, tomato, and onion; sauté 5 minutes or until chicken is done. Stir in pepper. Warm tortillas according to package directions. Spread about 1/4 C. Refried White Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese evenly among the tortillas, and roll up. Garnish enchiladas with cilantro sprigs, if desired.

Yield: 4 servings
Serving size: 1 enchilada

Calories: 444
Fat: 11.9g
Fiber: 7.2g